Comparing Nutrients in 1 pound Pan Fried Frozen Hash Brown Potatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	34.3% 993kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.6g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.24g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	126% 2g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	21.6% 28g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	22% 16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	11.8% 8.53g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.18g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.091g	g per day for Men 19-50 years
Fiber	38% 14.5g	12% 4.54g	38g per day for Men 19-50 years
Protein	21.5% 12g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72.6μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.8% 30.4mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66.2% 9.93mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.4% 82μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.7% 77mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30.6% 2.45mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.83mg	11.6% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 358mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	6.86% 254g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pan Fried Frozen Hash Brown Potatoes vs Stewed Canned Tomatoes:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 2.9 times more Vitamin B1, 3.2 times more Vitamin B3, 5 times more Vitamin B5, 13.9 times more Vitamin B6, 3.2 times more Vitamin B9, 2.6 times more Vitamin E and 7.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin C per 1 lb.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pan Fried Frozen Hash Brown Potatoes vs Stewed Canned Tomatoes:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 2.3 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus, 2.4 times more Potassium and 2.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2 times more Calcium, 2.5 times more Iron, 14.7 times more Sodium and 1.6 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 8.4 times more Energy, 61 times more Fat, 35.9 times more Saturated Fat, 148.3 times more Omega 3, 31.3 times more Omega 6, 4.6 times more Carbohydrate, 3.2 times more Fiber and 2.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 13 times more Sugars and more Fructose than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.